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I got a better coach but i still cannot train my players further

You should look for a better "Basic" trainer to start with.

Indeed, there are several types of coaches and each type has his own set of exercises. Your team's default coach is a "Basic" coach and unlocks an exercise for each ability. The other types of coaches ("Technique", "Physique", etc.) do not improve the default exercises but unlock new ones. See "How to unlock new exercises" for more information.

How does the defense and attack cursor influence strategy?

In neutral position, your team will play normally. In attack position, your team's attack will be favored and your defense slightly diminished . In defense position, your team's attack will be slightly weaker but your defense will be better.